Segment 1 |
Segment 2 |
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Pumpkin Swings |
Big Circles |
Wood Chop |
Bent Over Row |
Overhead Triceps Extension |
Chest Fly and Press |
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Perform exercise continuously for 30 seconds |
Perform exercise for 30 seconds continuously |
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Complete 3 rounds |
Complete 3 rounds |
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Rest 30 seconds between rounds 1, 2, & 3 |
Rest 30 seconds between rounds 1, 2, & 3 |
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Rest 1 minute after round 3; |
Rest 1 minute after round 3; move to segment 3 |
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Segment 3 |
Segment 4 |
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Squat Snatch Press |
Straight Arm Rotations |
Figure 8 |
Pumpkin Crunches |
Russian Twist |
Pumpkin Push-up |
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Perform exercise for 30 seconds continuously |
Rest 30 seconds |
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Complete 3 rounds |
Complete 3 rounds |
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Rest 30 seconds between rounds 1, 2, & 3 |
Rest 30 seconds between rounds 1, 2, &3 |
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Rest 1 minute after round 3; move to segment 4 |
Cool down and perform static stretches |